BareHeadEm

Last on at 12am, 14th Dec 2024

F45 Gloucestershire

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STATUS Enjoying the sunshine

FERC

About Me
Fiercely competitive, to my own detriment usually! I'll never be fast, but I don't often give up! I am my own worst enemy, but now i've well and truly hit my 40's I seem to be settling a little and becoming a little more comfortable with me and who I am. Still not sure what I want to be when I grow up, still collecting qualifications and pieces of paper in the hope of figuring it out as I go along! I live just outside Bristol and you can follow me on Twitter over there -------- Or on instagram as Emshepherd77 Show More...

About Me

Fiercely competitive, to my own detriment usually! I'll never be fast, but I don't often give up!
I am my own worst enemy, but now i've well and truly hit my 40's I seem to be settling a little and becoming a little more comfortable with me and who I am. Still not sure what I want to be when I grow up, still collecting qualifications and pieces of paper in the hope of figuring it out as I go along!
I live just outside Bristol and you can follow me on Twitter over there --------
Or on instagram as Emshepherd77

Random Q&A	See your Q&A
Describe your ideal run, ride or swim. Flat, smooth and barefoot. Near water is always nice, or slightly downhill!

Recent Blogs
Blue dot watching	Sep 2024
I did a thing	Aug 2024
Thornbury parkrun with the Easter Bunny!	Mar 2024
Who am I? Solved!	Dec 2023
The truth	Dec 2023

My parkrun
No parkrun selected

Recent Training
12th Dec	General	0.9mi	10:41
12th Dec	General	3.6mi	47:02
4th Dec	General	1.5mi	34:16
23rd Nov	General	3.1mi	58:00
22nd Nov	General	0.6mi	37:45

Planned Races	Show more
Weston Prom Run	19th Dec
Clevedon Boxing Day Race	26th Dec
Weston Prom Run	9th Jan
Weston Prom Run	20th Feb
Weston Prom Run	20th Mar

12 Month Benchmarks	Run	Bike
Mile	8:54	1:14
5k	30:40	6:54
5mi	58:43	13:20
10k	1:16:26	16:41
10mi	2:06:32	42:37
Half	3:11:59	0
20mi	5:29:27	0
Mara	7:26:09	0
50k	9:01:20	0
40mi	12:54:57	0

Recent Pictures	Show more

2024 Targets	Set your targets
Run 600 Swim 12 Walk 600

Recent Threads
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Buddies (47)

Followers (36)

Badges Collected	See available badges
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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1									12:30 35.33					12:30 12:30/mi	35.33
2mi	1			23:30 39.56											23:30 11:45/mi	39.56
5km	196	32:38 45.44	28:21 52.46	26:55 55.45	27:56 53.43	29:47 50.32	27:56 53.90	31:19 48.61	31:14 49.06	29:27 52.03	33:57 45.80	33:45 46.07		31:10 51.24	26:55 8:40/mi	55.45
6km	3				1:04:31 27.86	37:13 48.51	36:41 49.45								36:41 9:50/mi	49.45
3.9mi	1	44:36 41.89													44:36 11:24/mi	41.89
4mi	4				38:40 50.17	41:00 47.54	45:43 42.87						46:26 44.13		38:40 9:40/mi	50.17
4.5mi	1							46:04 48.34							46:04 10:14/mi	48.34
5mi	19		51:59 46.39			51:55 47.26	53:45 45.91	50:35 49.08	51:49 47.91	1:14:00 33.77					50:35 10:07/mi	49.08
10km	18		1:04:05 47.08	58:47 51.48		1:04:05 47.66	58:52 52.16	1:17:19 39.94	1:05:24 47.83			1:11:41 44.68			58:47 9:28/mi	52.16
11km	1	1:12:40 45.85													1:12:40 10:38/mi	45.85
13.1mi	12	2:44:04 39.68	2:19:41 46.77	2:18:52 47.04		2:47:44 39.28	2:20:37 47.10					2:53:15 39.58			2:18:52 10:36/mi	47.10
24.4km	1	3:26:00 36.89													3:26:00 13:35/mi	36.89
24mi	1									6:58:14 30.38					6:58:14 17:26/mi	30.38
26.2mi	4		6:22:45 35.14	5:23:28 41.69								8:13:29 28.90			5:23:28 12:21/mi	41.69
30mi	1						8:20:17 31.90								8:20:17 16:41/mi	31.90
100km	2			20:11:37 32.66	20:34:37 32.16										20:11:37 19:30/mi	32.66

Date	Planned Races			Distance
22 May	Weston Prom Run Confirmed			5mi
17 Apr	Weston Prom Run Confirmed			5mi
20 Mar	Weston Prom Run Confirmed			5mi
20 Feb	Weston Prom Run Confirmed			5mi
9 Jan	Weston Prom Run Confirmed			5mi
26 Dec	Clevedon Boxing Day Race			4mi
19 Dec	Weston Prom Run Confirmed			5mi
2024		Result	WAVA	Distance
28 Nov	Weston Prom Run			5mi
24 Oct	Weston Prom Run			5mi
19 Oct	The Doctor K Cup			5km
13 Oct	Burnham on Sea Half Marathon			13.1mi
14 Sep	Thames Path Challenge			100km
12 Sep	Weston Prom Run			5mi
31 Aug	Severn Bridge parkrun SB	31:10	51.24	5km
3 Aug	Severn Bridge parkrun			5km
6 Jul	F’Laps			24hr
6 Jul	Rogiet parkrun	32:27	48.75	5km
26 May	Treforest 10k			10km
2023		Result	WAVA	Distance
26 Dec	Clevedon Boxing Day Race SB	46:26	44.13	4mi
16 Sep	Swim serpentine 2 mile			2mi
8 Apr	Burnham and Highbridge parkrun			5km
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup			5km
2 Oct	London Marathon SB	8:13:29	28.90	26.2mi
25 Sep	Great Bristol 10k SB	1:11:41	44.68	10km
10 Apr	Kew Gardens Half Marathon SB	2:53:15	39.58	13.1mi
19 Mar	Eastville parkrun	36:15	42.89	5km
5 Mar	Minehead parkrun SB	33:45	46.07	5km
20 Feb	Castle Combe Chilly 10k	1:12:44	43.67	10km
14 Jan	Vulcan Challenge			500km
2021		Result	WAVA	Distance
20 Nov	Thornbury parkrun			5km
6 Nov	Minehead parkrun	34:22	45.24	5km
30 Oct	Minehead parkrun	47:38	32.64	5km
2 Oct	The Doctor K Cup			5km
18 Sep	Swim Serpentine			2mi
16 Sep	Weston Prom Run			5mi
12 Sep	Bristol Epic 8 hour			8hr
4 Sep	Thornbury parkrun	34:47	44.70	5km
28 Aug	Eastville parkrun	36:00	43.19	5km
14 Aug	Berkeley Green parkrun SB	33:57	45.80	5km
7 Aug	Thornbury parkrun			5km
31 Jul	Berkeley Green parkrun	35:12	43.83	5km
24 Jul	Clevedon Salthouse Fields parkrun	40:14	38.35	5km
2 Apr	Fetcheveryone Castle Challenge			600mi
21 Mar	Forest of Dean spring Trails Half Marathon			13.1mi
2020		Result	WAVA	Distance
5 Dec	Virtual Jingle Mile PB	12:30	35.33	1mi
2 Dec	Wonderland Caucus Challenge			6hr
17 Oct	The Doctor K Cup	34:12	45.11	5km
27 Sep	RunningGrandPrix - Goodwood Motor Circuit 5k, 10k, Half, 16 Miles, 20 Miles			5mi
5 Sep	The BUFF® Joust 24 Hour			24hr
20 Jun	P24 PB	6:58:14	30.38	24mi
24 May	Kingspan Half Marathon			13.1mi
23 May	Fetch Virtual Weekend 10k			10km
23 May	Fetch Virtual Weekend Mile			1mi
23 May	Fetch Virtual Weekend 5 Mile			5mi
31 Mar	The Fetch Five SB	1:14:00	33.77	5mi
29 Mar	Forest of Dean Spring Trails Half Marathon			13.1mi
8 Feb	Minehead parkrun	29:27	52.03	5km
1 Feb	Minehead parkrun SB	29:27	52.03	5km
11 Jan	Hereford parkrun	30:28	50.29	5km
2019		Result	WAVA	Distance
28 Dec	Cwmbran parkrun SB	31:14	49.06	5km
30 Oct	The Creepy Crawl 10k SB	1:05:24	47.83	10km
16 Mar	Exeter Riverside parkrun	34:21	44.32	5km
14 Mar	Weston Prom Run 7/9	52:28	47.32	5mi
2 Mar	Woolacombe Dunes parkrun	39:21	38.69	5km
23 Feb	Thornbury parkrun	36:00	42.29	5km
14 Feb	Weston Prom Run 6/9 SB	51:49	47.91	5mi
9 Feb	Severn Bridge parkrun	31:30	48.33	5km
2 Feb	Churchfields Farm parkrun	37:04	41.07	5km
26 Jan	Thornbury parkrun	35:07	43.35	5km
17 Jan	Weston Prom Run 5/9	53:38	46.29	5mi
5 Jan	Thornbury parkrun	34:23	44.28	5km
1 Jan	Barry Island parkrun	35:41	42.66	5km
1 Jan	Cardiff parkrun	40:07	37.95	5km
2018		Result	WAVA	Distance
26 Dec	Essar Chester Round The Walls Race PB	46:04	48.34	4.5mi
13 Dec	Weston Prom Run 4/9 PB	50:35	49.08	5mi
15 Nov	Weston Prom Run 3/9	58:54	42.15	5mi
27 Oct	Thornbury parkrun SB	31:19	48.61	5km
25 Oct	Weston Prom Run 2/9	52:20	47.44	5mi
20 Sep	Weston Prom Run 1/9	54:29	45.57	5mi
9 Aug	Cotswold Ultra			44.5mi
4 Jul	Concorde Canter 10km SB	1:17:19	39.94	10km
24 May	Weston Prom Run 9/9	56:30	43.67	5mi
28 Apr	Thornbury parkrun	51:53	29.17	5km
26 Apr	Weston Prom Run 8/9	58:38	42.08	5mi
22 Apr	Cattle Country 10k	1:40:27	30.74	10km
31 Mar	Gloucester City parkrun	34:37	43.72	5km
22 Mar	Weston Prom Run 7/9	53:37	46.02	5mi
17 Mar	Pomphrey Hill parkrun	36:43	41.22	5km
10 Mar	Minehead parkrun	32:48	46.15	5km
24 Feb	Thornbury parkrun	35:27	42.70	5km
22 Feb	Weston Prom Run 6/9	54:28	45.30	5mi
17 Feb	Chipping Sodbury parkrun	44:40	33.89	5km
10 Feb	Thornbury parkrun	36:48	41.13	5km
3 Feb	Thornbury parkrun	37:41	40.17	5km
27 Jan	Minehead parkrun	44:18	34.17	5km
25 Jan	Weston Prom Run 5/9	1:00:39	40.68	5mi
20 Jan	Thornbury parkrun	42:14	35.84	5km
13 Jan	Eastville parkrun	46:38	32.46	5km
6 Jan	Thornbury parkrun	58:07	26.04	5km
1 Jan	Pomphrey Hill parkrun	41:06	36.83	5km
2017		Result	WAVA	Distance
30 Dec	Thornbury parkrun	43:17	34.97	5km
26 Dec	Clevedon Boxing Day Race SB	45:43	42.87	4mi
25 Dec	Pomphrey Hill parkrun	38:57	38.86	5km
23 Dec	Thornbury parkrun	39:27	38.37	5km
14 Dec	Weston Prom Run 4/9	1:07:22	36.63	5mi
23 Nov	Weston Prom Run 3/9	57:48	42.69	5mi
18 Nov	Thornbury parkrun	1:15:01	20.18	5km
28 Oct	Pomphrey Hill parkrun	51:09	29.59	5km
26 Oct	Weston Prom Run 2/9 SB	53:45	45.91	5mi
21 Oct	Bideford parkrun	35:37	42.50	5km
14 Oct	Oxford parkrun	35:11	43.02	5km
7 Oct	Pomphrey Hill parkrun	34:35	43.77	5km
30 Sep	Riverfront parkrun	32:18	46.86	5km
28 Sep	Weston Prom Run 1/9	53:55	45.76	5mi
23 Sep	Chipping Sodbury parkrun	33:13	45.57	5km
9 Sep	Minehead parkrun	33:17	45.48	5km
2 Sep	Forest of Dean parkrun	33:23	45.34	5km
19 Aug	Southwick Country parkrun	30:51	49.06	5km
5 Aug	Caldicot parkrun	32:16	46.66	5km
29 Jul	Swindon parkrun	31:15	48.18	5km
8 Jul	Chipping Sodbury parkrun	33:12	45.35	5km
1 Jul	Pomphrey Hill parkrun	29:50	50.47	5km
25 Jun	Oldbury Fun Run PB	36:41	49.45	6km
24 Jun	Chipping Sodbury parkrun	29:27	51.13	5km
18 Jun	WR10KM Exeter	1:13:24	41.83	10km
17 Jun	Chippenham parkrun	29:28	51.10	5km
10 Jun	Minehead parkrun	29:43	50.67	5km
3 Jun	Evesham parkrun	29:16	51.45	5km
27 May	Wyre Forest parkrun	35:55	41.92	5km
21 May	WR10K Cardiff SB	58:52	52.16	10km
20 May	Pomphrey Hill parkrun	29:21	51.30	5km
13 May	Wotton parkrun	29:00	51.92	5km
6 May	Ashton Court parkrun	31:31	47.77	5km
30 Apr	Oswestry Half Marathon SB	2:20:37	47.10	13.1mi
29 Apr	Worcester parkrun	31:09	48.34	5km
22 Apr	Kingsway parkrun, Gloucester SB	27:56	53.90	5km
15 Apr	Brighouse parkrun	31:51	47.27	5km
8 Apr	Ashton Court parkrun	31:43	47.47	5km
1 Apr	Stonehouse parkrun	30:51	48.81	5km
25 Mar	Chipping Sodbury parkrun	28:39	52.56	5km
19 Mar	Forest of Dean Spring Half Marathon	2:27:23	44.94	13.1mi
11 Mar	Pomphrey Hill parkrun	32:25	46.45	5km
4 Mar	Green Man 30 PB	8:20:17	31.90	30mi
4 Mar	Pomphrey Hill parkrun	45:10	33.34	5km
25 Feb	Gloucester North parkrun	30:44	48.99	5km
18 Feb	Cheltenham parkrun	32:47	45.93	5km
11 Feb	Chipping Sodbury parkrun	32:29	46.35	5km
4 Feb	Minehead parkrun	32:44	46.00	5km
28 Jan	Minehead parkrun #25	36:00	41.83	5km
14 Jan	Newport parkrun	30:46	48.94	5km
7 Jan	Lydney parkrun	31:33	47.72	5km
1 Jan	Pomphrey Hill parkrun	34:53	43.16	5km
1 Jan	Chipping Sodbury parkrun	33:13	45.33	5km
2016		Result	WAVA	Distance
31 Dec	Yeovil Montacute parkrun	39:31	38.10	5km
26 Dec	Clevedon Boxing Day Race SB	41:00	47.54	4mi
25 Dec	Chipping Sodbury parkrun	50:24	29.88	5km
24 Dec	Pomphrey Hill parkrun	38:57	38.66	5km
22 Dec	Weston Prom Run 4/9 SB	51:55	47.26	5mi
17 Dec	Bath Skyline parkrun	36:13	41.57	5km
10 Dec	Kingsway parkrun, Gloucester	30:53	48.75	5km
26 Nov	Pontypool parkrun	31:44	47.45	5km
19 Nov	Bath Skyline parkrun	34:31	43.62	5km
5 Nov	Chipping Sodbury parkrun	33:57	44.35	5km
29 Oct	Ashton Court parkrun	35:32	42.37	5km
22 Oct	Wotton parkrun	38:16	39.35	5km
8 Oct	Gloucester North parkrun	33:55	44.39	5km
26 Aug	Green Man Midnight Express			45mi
30 Jul	Bushy parkrun	29:53	50.15	5km
23 Jul	Stonehouse parkrun	35:35	42.12	5km
17 Jul	Women's Running 10km SB	1:04:05	47.66	10km
16 Jul	Hanbury Hall Parkrun			5km
3 Jul	The Equaliser	9:49:55		1800m/90km/21km
26 Jun	Oldbury Fun Run SB	37:13	48.51	6km
22 May	Worcester Half Marathon SB	2:47:44	39.28	13.1mi
21 May	Kingsway parkrun SB	29:47	50.32	5km
14 May	Burnham and Highbridge parkrun	33:52	44.25	5km
7 May	Little Stoke parkrun	29:56	50.07	5km
22 Apr	Wonderland Caucus Run			26.2mi
5 Mar	Green Man Ultra			45mi
2015		Result	WAVA	Distance
26 Dec	Clevedon Boxing Day Race PB	38:40	50.17	4mi
19 Dec	Little Stoke parkrun	36:08	41.48	5km
5 Dec	Little Stoke parkrun	33:27	44.80	5km
28 Nov	Little Stoke parkrun	59:18	25.27	5km
21 Nov	Little Stoke parkrun	34:23	43.59	5km
14 Nov	Little Stoke parkrun	29:56	50.07	5km
7 Nov	Little Stoke parkrun #150	33:50	44.30	5km
24 Oct	Little Stoke parkrun	28:35	52.43	5km
17 Oct	Little Stoke parkrun	29:30	50.80	5km
10 Oct	Little Stoke parkrun	30:30	49.14	5km
26 Sep	Princes parkrun, Liverpool	30:32	49.08	5km
19 Sep	Little Stoke parkrun	31:49	47.10	5km
5 Sep	Little Stoke parkrun #141	29:42	50.46	5km
30 Aug	Active Triathlon	1:29:01		0.4km/18km/5km
15 Aug	Conwy parkrun	35:00	42.82	5km
8 Aug	Little Stoke parkrun	30:43	48.59	5km
2 Aug	Ride London-Surrey 100	8:45:00		100mi
1 Aug	Little Stoke parkrun #136	31:02	48.10	5km
25 Jul	Little Stoke parkrun	41:18	36.14	5km
18 Jul	Little Stoke parkrun	34:01	43.88	5km
11 Jul	Chipping Sodbury parkrun	33:43	44.27	5km
4 Jul	Little Stoke parkrun	33:41	44.31	5km
28 Jun	Oldbury Fun Run SB	1:04:31	27.86	6km
27 Jun	Grand Union Challenge SB	20:34:37	32.16	100km
20 Jun	Little Stoke parkrun	30:12	49.42	5km
13 Jun	Chipping Sodbury parkrun	35:55	41.56	5km
6 Jun	Little Stoke parkrun	28:25	52.53	5km
30 May	Little Stoke parkrun	30:03	49.67	5km
23 May	Little Stoke parkrun	29:45	50.17	5km
16 May	Little Stoke parkrun #126	29:45	50.17	5km
25 Apr	Little Stoke parkrun	29:58	49.81	5km
18 Apr	Little Stoke parkrun	31:35	47.26	5km
11 Apr	Little Stoke parkrun SB	27:56	53.43	5km
4 Apr	Little Stoke parkrun	29:10	51.17	5km
28 Mar	Little Stoke parkrun	31:51	46.86	5km
7 Mar	Little Stoke parkrun	28:36	52.19	5km
28 Feb	Chipping Sodbury parkrun	31:52	46.84	5km
21 Feb	Little Stoke parkrun	29:24	50.77	5km
14 Feb	Little Stoke parkrun	32:05	46.52	5km
7 Feb	Chipping Sodbury parkrun	33:23	44.71	5km
31 Jan	Little Stoke parkrun	29:11	51.15	5km
17 Jan	Chipping Sodbury parkrun	32:37	45.76	5km
10 Jan	Little Stoke parkrun	28:40	52.07	5km
3 Jan	Little Stoke parkrun #111	30:02	49.70	5km
1 Jan	Chipping Sodbury parkrun	29:23	50.80	5km
1 Jan	Pomphrey Hill parkrun	36:24	41.01	5km
2014		Result	WAVA	Distance
20 Dec	Little Stoke parkrun	29:39	50.34	5km
6 Dec	Little Stoke parkrun	30:22	49.15	5km
22 Nov	Little Stoke parkrun	30:08	49.53	5km
15 Nov	Little Stoke parkrun	30:14	49.37	5km
8 Nov	Little Stoke parkrun	29:56	49.86	5km
2 Nov	Grand Pier Half Marathon			13.1mi
1 Nov	Little Stoke parkrun	41:44	35.76	5km
19 Oct	Great Birmingham Run	2:25:54	44.96	13.1mi
18 Oct	Little Stoke parkrun	34:54	42.77	5km
11 Oct	Tamar Lakes parkrun #1	31:26	47.48	5km
5 Oct	The Last Tri	1:50:54		400m/20km/5km
4 Oct	Little Stoke parkrun PB	26:55	55.45	5km
27 Sep	Little Stoke parkrun	28:41	52.04	5km
21 Sep	Bristol Half Marathon	2:30:24	43.61	13.1mi
20 Sep	Little Stoke parkrun			5km
13 Sep	Delamere parkrun	30:48	48.46	5km
6 Sep	Little Stoke parkrun	29:17	50.97	5km
23 Aug	Little Stoke parkrun	28:27	52.46	5km
16 Aug	Little Stoke Park Run #91	28:24	52.56	5km
2 Aug	Women's Running 10km	1:08:13	44.37	10km
26 Jul	Little Stoke parkrun	28:21	52.46	5km
19 Jul	Little Stoke Parkrun	28:22	52.43	5km
12 Jul	Chipping Sodbury parkrun	31:16	47.57	5km
5 Jul	Little Stoke parkrun	40:09	37.04	5km
28 Jun	Grand Union Challenge PB	20:11:37	32.66	100km
21 Jun	Little Stoke parkrun	29:41	50.11	5km
14 Jun	Pomphrey Hill parkrun	32:37	45.60	5km
7 Jun	Little Stoke parkrun	37:56	39.21	5km
31 May	Little Stoke Parkrun #82	30:36	48.61	5km
24 May	Little Stoke parkrun	27:56	53.25	5km
13 May	Self Transcendence 2 mile race PB	23:30	39.56	2mi
11 May	Bristol 10K PB	58:47	51.48	10km
10 May	Little Stoke parkrun			5km
5 May	Milton Keynes Marathon PB	5:23:28	41.69	26.2mi
3 May	Little Stoke parkrun	27:21	54.38	5km
26 Apr	Little Stoke parkrun	28:17	52.59	5km
12 Apr	Little Stoke parkrun	30:24	48.92	5km
6 Apr	Blackpool Marathon	5:41:24	39.50	26.2mi
5 Apr	Delamere parkrun #37	31:47	46.80	5km
29 Mar	Little Stoke parkrun	29:29	50.45	5km
22 Mar	Little Stoke parkrun	38:05	39.05	5km
15 Mar	Poole Parkrun	30:12	49.25	5km
8 Mar	Longrun Meadow parkrun	29:48	49.91	5km
2 Mar	Silverstone Half Marathon PB	2:18:52	47.04	13.1mi
1 Mar	Little Stoke parkrun	28:17	52.59	5km
23 Feb	Great North West Half Marathon	2:22:32	45.83	13.1mi
22 Feb	Delamere parkrun	29:39	50.16	5km
16 Feb	Golden Gallop 10km Run 16th February	1:01:24	49.29	10km
15 Feb	Little Stoke parkrun	27:41	53.73	5km
9 Feb	Bath Skyline 10km race 4	1:40:03	30.25	10km
8 Feb	Little Stoke parkrun	32:01	46.45	5km
1 Feb	Little Stoke parkrun	42:54	34.67	5km
25 Jan	Little Stoke parkrun	30:12	49.25	5km
19 Jan	Bath Skyline 10km race 3	1:28:59	34.01	10km
18 Jan	Little Stoke parkrun	40:15	36.95	5km
11 Jan	Little Stoke parkrun	28:10	52.80	5km
1 Jan	Ashton Court parkrun #135 - New Year's Day special	34:05	43.64	5km
1 Jan	Little Stoke parkrun	32:09	46.26	5km
2013		Result	WAVA	Distance
28 Dec	Little Stoke parkrun	31:02	47.93	5km
21 Dec	Little Stoke parkrun	36:07	41.18	5km
15 Dec	Bath Skyline 10km race 2	1:31:03	33.24	10km
14 Dec	Little Stoke parkrun SB	28:21	52.46	5km
7 Dec	Little Stoke parkrun	29:14	50.88	5km
30 Nov	Little Stoke parkrun	29:19	50.73	5km
23 Nov	Delamere parkrun #37	29:55	49.72	5km
17 Nov	Bath Skyline 10km race 1	1:22:29	36.69	10km
19 Oct	Little Stoke parkrun	29:13	50.91	5km
12 Oct	Little Stoke parkrun	29:48	49.91	5km
6 Oct	Cardiff Half Marathon SB	2:19:41	46.77	13.1mi
5 Oct	Little Stoke parkrun	28:35	52.03	5km
29 Sep	Intersport DW Southport 10k	1:04:17	47.08	10km
28 Sep	Shrewsbury parkrun #1	29:05	51.14	5km
15 Sep	Bristol Half Marathon	2:22:09	45.95	13.1mi
7 Sep	Little Stoke parkrun #43	31:19	47.49	5km
21 Jul	Olympic Park Anniversary Run SB	51:59	46.39	5mi
22 Jun	Little Stoke parkrun #32	29:57	49.51	5km
25 May	Little Stoke parkrun	31:26	47.18	5km
18 May	Little Stoke parkrun	28:55	51.28	5km
5 May	Bristol 10K SB	1:04:05	47.04	10km
21 Apr	London Marathon SB	6:22:45	35.14	26.2mi
3 Mar	Bideford Half Marathon	2:21:08	46.13	13.1mi
5 Jan	Little Stoke parkrun 10	29:27	50.36	5km
1 Jan	Hangover 10K	1:04:47	46.54	10km
2012		Result	WAVA	Distance
1 Dec	Little Stoke Parkrun	34:39	42.80	5km
17 Nov	Little Stoke Parkrun 3 SB	32:38	45.44	5km
10 Nov	Run2Remember PB	1:12:40	45.85	11km
14 Oct	Cardiff Half Marathon SB	2:44:04	39.68	13.1mi
1 Sep	Nürburgring-lauf PB	3:26:00	36.89	24.4km
17 Jun	Oldbury Fun Run PB	44:36	41.89	3.91mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	14	17	32	27	27	43	16	8	12	17	10	2	223
2024	0	0.6	0.2	0	0	0	0	0	0	0.5	0	0	1.2
2024	11	17	36	19	13	34	75	89	68	13	26	5	406
2024	0	0	0	0	14	0	0	0	0	0	0	0	14
2023	58	27	37	34	67	37	24	11	33	30	25	7	389
2023	1.6	0	0.7	1.6	5.8	1.6	1	2.5	0	0	0.1	0	15
2023	24	10	16	18	10	10	6	11	10	9	19	28	171
2023	0	0	0	0	0	0	0	0	0	3	0	13	17
2022	20	42	42	57	57	111	40	69	56	89	62	41	687
2022	0.3	0.3	0.9	0	0.8	0	0	0.9	0	0.8	0	1.6	5.7
2022	82	33	47	37	15	25	39	39	20	43	5	12	396
2022	0	0	0	0	1	0	4	2	0	2	3	0	12
2021	10	2	5	18	22	6	39	32	68	34	28	29	294
2021	0	0	0	0	0	0	0.8	0	0	0.8	0.8	0	2.3
2021	106	102	112	83	110	11	17	80	47	8	20	20	715
2021	0	0	0	0	0	0	0	0	2	0	0	0	2
2020	39	34	1	13	8	29	17	13	44	85	20	28	331
2020	0.5	1.3	0	0	0	0	0	3.7	0	0	0	0	5.5
2020	100	45	42	129	58	51	62	105	72	150	107	100	1022
2020	0	0	3	18	7	75	64	98	0	30	0	7	304
2019	0	0	1	0	0	0	0	0	16	10	1	9	37
2019	23	28	32	9	11	13	10	12	41	87	66	49	381
2018	17	6	26	3	1	1	0	0	0	0	0	0	56
2018	48	52	21	43	46	48	19	38	14	33	26	26	414
2018	8	27	26	12	47	30	0	0	0	0	0	0	150
2017	4	0	2	0	4	0	0	10	0	0	0	5	25
2017	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2017	52	35	67	58	32	13	7	57	23	11	9	33	397
2017	202	51	36	81	87	56	20	21	41	0	0	33	628
2016	5	21	0	0	0	0	0	0	0	0	0	0	26
2016	1.1	2.3	0.6	0	0.6	2.2	1.2	0	1.4	0	0	0	9.4
2016	66	41	23	52	32	3	35	0	0	9	21	73	356
2016	65	34	0	37	44	7	177	0	12	0	41	119	535
2015	45	51	25	76	27	79	19	31	16	24	39	73	505
2015	15	10	0	14	0	0	30	105	0	0	0	0	174
2014	0	0	0	1	5	0	0	0	0	0	0	0	6
2014	0	0	0	0	0	0	0	0	0	0.5	0	0	0.5
2014	61	66	45	79	53	99	32	37	31	52	28	19	602
2014	0	1	17	69	46	87	0	0	113	14	0	0	347
2013	0	0	0	0	0	0	0	0	0	0	2	0	2
2013	52	25	57	52	24	13	23	3	39	29	35	85	436
2013	7	0	0	32	0	0	0	104	0	71	67	0	281
2012	0	0	0	0	0	0	0	0	0	0	4	0	4
2012	20	3	34	14	3	9	17	0	18	17	22	24	183
2012	0	0	0	0	0	0	28	0	7	0	0	0	35

Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
-	-	3.6mi, 44:54 Run - General 1) 1mi - 12:10(12:10/mi) 128/143bpm [1556b/mi] 125cal 254/377W 2) 1mi - 13:03(13:03/mi) 135/148bpm [1761b/mi] 131cal 242/355W 3) 1mi - 11:28(11:28/mi) 140/146bpm [1605b/mi] 125cal 262/393W 4) 0.64mi - 8:14(12:57/mi) 135/146bpm [1749b/mi] 80cal 239/355W Add a comment	0.5mi, 12:47 Walk - General 1) 0.49mi - 12:47(25:55/mi) 82/100bpm [2125b/mi] 62cal 37/59rpm Add a comment 0mi, 56:04 Cross - Yoga Add a comment 0.6mi, 11:37 Run - General 1) 0.62mi - 11:37(18:43/mi) 89/104bpm [1666b/mi] 70cal 97/282W Add a comment	-	0.6mi, 37:45 Walk - General 1) 0.63mi - 37:45(59:28/mi) 73/90bpm [4341b/mi] 104cal 15/77rpm Add a comment	3.1mi, 58:00 Run - General 1) 1mi - 17:35(17:35/mi) 95/108bpm [1670b/mi] 109cal 140/270W 2) 0.25mi - 4:25(17:41/mi) 93/99bpm [1644b/mi] 27cal 140/197W 3) 1mi - 18:31(18:31/mi) 96/111bpm [1778b/mi] 108cal 132/231W 4) 0.88mi - 17:29(19:53/mi) 101/116bpm [2008b/mi] 97cal 122/235W Add a comment
Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
-	-	-	-	-	-	-
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
-	-	-	1.5mi, 34:16 Walk - General 1) 1mi - 24:12(24:12/mi) 90/106bpm [2179b/mi] 122cal 40/61rpm 2) 0.51mi - 10:04(19:44/mi) 93/101bpm [1835b/mi] 57cal 53/58rpm Add a comment	-	-	-
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
-	-	-	-	0.9mi, 10:41 Run - General 1) 0.89mi - 10:41(11:59/mi) 143/155bpm [1714b/mi] 120cal 263/377W Add a comment 3.6mi, 47:02 Run - General 1) 1mi - 12:38(12:38/mi) 134/150bpm [1692b/mi] 133cal 238/376W 2) 1mi - 13:39(13:39/mi) 139/149bpm [1898b/mi] 139cal 227/400W 3) 1mi - 13:44(13:44/mi) 143/157bpm [1963b/mi] 140cal 189/373W 4) 0.61mi - 7:02(11:26/mi) 149/157bpm [1704b/mi] 81cal 259/364W Add a comment	-	-

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